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Why a High Protein Breakfast is Important + 3 Simple Make-Ahead Recipes

Are you a breakfast skipper or overly reliant on that morning coffee to tide you over? These habits could be to blame for your low energy and mood swings come mid-afternoon. Don’t worry – we’ve got you covered with a few easy recipes you can make the night before.  

A high-protein, healthy fat-rich brekkie is your secret weapon against the dreaded 3pm slump, and it can significantly improve your overall daily productivity and energy levels. Here's why it’s essential for setting you up for a successful day:

Steady Energy Release: Protein is known for its role in providing sustained energy. When you consume a breakfast rich in protein, it helps regulate your blood sugar levels. This prevents the sharp spikes and crashes that often occur when you consume a high-carbohydrate breakfast. Instead of feeling lethargic in the afternoon, you'll experience a steady release of energy throughout the day.

Enhanced Focus and Productivity: Protein contains amino acids, including tyrosine, which are precursors to important neurotransmitters like dopamine and norepinephrine. These chemicals play a significant role in cognitive function, alertness, and mood. A protein-rich breakfast can help enhance your focus, cognitive performance, and overall productivity, ensuring you're at your best throughout the day.

Appetite Control: Protein is incredibly satiating, meaning it keeps you feeling full and satisfied. By starting your day with a high-protein breakfast, you reduce the likelihood of mid-morning cravings and overindulging at lunch. This can help you avoid unhealthy snacks and keep your calorie intake in check.

Muscle Maintenance and Growth: Protein is essential for muscle repair and growth. Whether you're an athlete or not, your body needs protein to maintain muscle mass and support daily bodily functions. A protein-rich breakfast provides the amino acids your body needs for optimal muscle health.

Improved Mood and Stress Resilience: A protein-rich breakfast can positively impact your mood and stress resilience. Protein helps regulate the production of serotonin, the "feel-good" neurotransmitter. When your mood is stable, you're better equipped to handle daily stressors and maintain a positive outlook.

Balanced Nutrition: By including a generous amount of protein in your breakfast, you're more likely to consume a well-rounded meal. Pairing protein with healthy fats, fibre, and a variety of nutrients ensures that you start the day with balanced nutrition.

The problem is, so many of us are in a rush to get out the door in the morning that we have neither the time nor energy to make a nutritious breakfast. That’s why we’ve got three simple, healthy recipes that you can easily make the night before. 

Pumpkin Spiced Overnight Oats


  • 1 /2 cup cooked butternut pumpkin
  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk (or any milk of your choice)
  • 1/4 cup Greek yoghurt
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • A sprinkle of cinnamon
  • A sprinkle of turmeric
  • A sprinkle of nutmeg
  • Two tablespoons walnuts, to serve


  1. In a mason jar or airtight container, combine the rolled oats, almond milk, pumpkin, Greek yoghurt, chia seeds, and vanilla extract. Mix well.
  2. Add the sprinkle of cinnamon, turmeric and nutmeg to the mixture. Stir to combine.
  3. Seal the container and refrigerate it overnight.
  4. In the morning, give it a good stir and add your walnuts. 

Basil + Feta Egg Muffins


  • 6 large eggs
  • 30 g feta
  • 1/4 cup red capsicum
  • 1/4 cup diced tomatoes
  • 1/4 cup chopped spinach
  • 1/2 cup sliced leek
  • 1 cup basil leaves
  • Salt and pepper to taste
  • Olive oil for greasing the muffin tin


  1. Preheat your oven to 350°F or 175°C and grease a muffin tin with olive oil.
  2. In a bowl, whisk the eggs and add capsicum, tomatoes, basil, spinach, feta and leek. Season with salt and pepper.
  3. Pour the egg and veggie mixture evenly into the muffin cups.
  4. Bake for about 20-25 minutes until the muffins are set and slightly golden.
  5. Let them cool and store in the refrigerator. Reheat in the microwave for a quick, protein-packed breakfast.

Berry Chia Seed Pudding


  • 1/4 cup chia seeds
  • 1 cup unsweetened coconut milk (or any milk of your choice)
  • 1/2 teaspoon vanilla extract
  • Fresh berries for topping
  • Mint, to garnish


  1. In a mason jar or airtight container, mix the chia seeds, coconut milk, and vanilla extract.
  2. Stir well, ensuring the chia seeds are fully incorporated into the liquid.
  3. Seal the container and refrigerate it overnight.
  4. In the morning, give it a good stir to break up any clumps and add fresh berries and mint on top for a delicious and nutrient-packed breakfast.

Need a little help getting your health back on track? Join us for the 8-Week Program and we’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  1. 90+ member-only recipes.
  2. Community forums to share your journey.
  3. Support and guidance from the I Quit Sugar team.
  4. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!

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